The 1.2 mg Daily Value for thiamin is a target, not a ceiling. Your body cannot store this B vitamin, so you need a steady supply from food each day to fuel the chemical reactions that turn carbohydrates, protein and fat into usable energy. The table below shows which foods deliver the most per 100 g.
Thiamin concentrates in seeds, nuts, pork and whole grains; milling removes it from white flour and white rice unless they are fortified. One caveat: a food ranked high here might still contribute little thiamin to your diet if you eat it in small quantities. Check the serving size alongside the ranking.
FDA daily value: 1.2 mg
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Showing 151–200 of 2,680 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, raw | Legumes and Legume Products | 0.85 mg | 71% |
| 152 | Instant breakfast, powder, chocolate | Beverages | 0.85 mg | 71% |
| 153 | Winged beans (goa bean) leaves, raw | Vegetables and Vegetable Products | 0.83 mg | 69% |
| 154 | Jew's ear (cloud or wood ear, pepeao), dried | Vegetables and Vegetable Products | 0.83 mg | 69% |
| 155 | Tortilla, ready-to-bake / fry, whole-wheat | Baked Products | 0.82 mg | 69% |
| 156 | Rice, spanish rice mix, unprepared | Mixed Dishes | 0.82 mg | 68% |
| 157 | Spices, mustard seed, yellow | Spices and Herbs | 0.81 mg | 67% |
| 158 | Seeds, sesame seeds, whole, roasted and toasted | Nuts and Seeds | 0.80 mg | 67% |
| 159 | Nuts, Japanese chestnuts, dried | Nuts and Seeds | 0.80 mg | 67% |
| 160 | Leeks (bulb and lower-leaf portion), freeze-dried | Vegetables and Vegetable Products | 0.80 mg | 67% |
| 161 | Grains, wheat flour, white, bread flour | Cereals, Grains and Pasta | 0.79 mg | 66% |
| 162 | Indian, bread, naan | Baked Products | 0.78 mg | 65% |
| 163 | Babyfood, cereal, ready to eat, 'O' shaped | Babyfoods | 0.78 mg | 65% |
| 164 | Beans, navy, raw | Legumes and Legume Products | 0.78 mg | 65% |
| 165 | Beans, pink, raw | Legumes and Legume Products | 0.77 mg | 64% |
| 166 | Grains, oats | Cereals, Grains and Pasta | 0.76 mg | 64% |
| 167 | Doughnut (donut), cake-type, chocolate, sugared or glazed | Baked Products | 0.76 mg | 63% |
| 168 | Grains, rice, white with pasta and seasonings, dry | Cereals, Grains and Pasta | 0.76 mg | 63% |
| 169 | Spices, sage, ground | Spices and Herbs | 0.75 mg | 63% |
| 170 | Seeds, cottonseed kernels, roasted | Nuts and Seeds | 0.75 mg | 62% |
| 171 | Beans, cranberry (roman), raw | Legumes and Legume Products | 0.75 mg | 62% |
| 172 | Beans, small white, raw | Legumes and Legume Products | 0.74 mg | 62% |
| 173 | Cereal, ready to eat, granola, homemade | Breakfast cereals | 0.74 mg | 61% |
| 174 | Peas, split, raw | Legumes and Legume Products | 0.73 mg | 60% |
| 175 | Grains, wheat flour, white, all purpose, unbleached | Cereals, Grains and Pasta | 0.71 mg | 60% |
| 176 | Beans, pinto, raw | Legumes and Legume Products | 0.71 mg | 59% |
| 177 | Bread, French or Vienna (also sourdough) | Baked Products | 0.71 mg | 59% |
| 178 | Nuts, macadamia, dry roasted, salted | Nuts and Seeds | 0.71 mg | 59% |
| 179 | Nuts, macadamia, dry roasted, unsalted | Nuts and Seeds | 0.71 mg | 59% |
| 180 | Pasta, fresh-refrigerated, plain, as purchased | Cereals, Grains and Pasta | 0.70 mg | 59% |
| 181 | Vegetarian stew, meatless | Legumes and Legume Products | 0.70 mg | 58% |
| 182 | Snacks, RICE KRISPIES SQUARES | Snacks | 0.70 mg | 58% |
| 183 | Peanut flour, defatted, salted | Legumes and Legume Products | 0.70 mg | 58% |
| 184 | Seeds, sesame seed kernels, dried, shelled | Nuts and Seeds | 0.70 mg | 58% |
| 185 | Soy flour, defatted | Legumes and Legume Products | 0.70 mg | 58% |
| 186 | Cracker meal | Baked Products | 0.70 mg | 58% |
| 187 | Nuts, pistachio nuts, dry roasted, salted | Nuts and Seeds | 0.69 mg | 58% |
| 188 | Nuts, pistachio nuts, dry roasted | Nuts and Seeds | 0.69 mg | 58% |
| 189 | Grains, oat flour, partially debranned | Cereals, Grains and Pasta | 0.69 mg | 58% |
| 190 | Soy meal, defatted, raw | Legumes and Legume Products | 0.69 mg | 58% |
| 191 | Grains, wheat flour, white, all purpose, bleached | Cereals, Grains and Pasta | 0.69 mg | 58% |
| 192 | Beans, yellow, raw | Legumes and Legume Products | 0.69 mg | 57% |
| 193 | Granola bar, chewy, high fibre, oats and chocolate | Baked Products | 0.69 mg | 57% |
| 194 | Grains, rice and vermicelli mix, beef flavour, unprepared | Cereals, Grains and Pasta | 0.69 mg | 57% |
| 195 | Black-eyed peas (cowpeas), catjang, raw | Legumes and Legume Products | 0.68 mg | 57% |
| 196 | Peanuts, Spanish, raw | Legumes and Legume Products | 0.68 mg | 56% |
| 197 | Cereal, ready to eat, Maximum Raisin Bran Flakes, Compliments | Breakfast cereals | 0.67 mg | 56% |
| 198 | Grains, oat flour, whole-grain | Cereals, Grains and Pasta | 0.67 mg | 56% |
| 199 | Nuts, pecans, dried | Nuts and Seeds | 0.66 mg | 55% |
| 200 | Cereal, ready to eat, Granola: with raisins, Rogers | Breakfast cereals | 0.66 mg | 55% |
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